I’ve used 3 different methods to estimate body fat percentage at home: bioelectric impedance, callipers and the Navy method. By far, the Navy method is the cheapest and easiest to use.

If you’re a man, you need 3 different measurements, and a woman needs 4. You plug these measurements into a formula, and there’s your approximate body fat percentage.

Both men and women need to have their height, waist and neck measurements in inches. Women also need to have their hip measurement.

The neck is measured below the Adam's apple and above the traps.

Men measure their relaxed waist circumference at the belly button, and women use the narrowest part of their waist and the widest point of the hips.

Then plug this information into the formula shown on the screen; if you’re like me and not a math major, I’ll leave a link in the top comment to an online calculator. Just plug in your measurements, and it’ll give you the answer.

For Men:
Body fat % = 86.010 x log10(waist – neck) – 70.041 x log10(height) + 36.76

For Women:
Body fat % = 163.205 x log10(waist + hip – neck) – 97.684 x log10(height) – 78.387

Here is the online calculator if you would rather have the math done for you;

    11 replies to "The Best Way to Estimate Body Fat Percentage at Home"

    • Fit and 50

      Here is the online calculator if you would rather have the math done for you; https://www.omnicalculator.com/health/navy-body-fat

      For more ways to measure your body fat at home watch this video; How To Measure Body Fat Percentage At Home Accurately

      If you would like help losing excess body fat and building muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

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    • John Connor

      Cool man, you look awesome !

      • Fit and 50

        Thanks John!

    • Chuck

      Thx ♥️

      • Fit and 50

        No problem my friend

    • Fritz Schnauzer

      Based on the calculator, I have 19.4% body fat at 167lbs. That’s an amazing 32 lbs of fat, which sadly makes me one of those skinny-fat guys.

      • Fit and 50

        Under 20% so you’re at a healthy percentage.

    • barisciano

      What is your body fat percentage and which did you use to measure it ? Navy method gives me a crazy high number which I know can’t be right.

      • Fit and 50

        In the clips, I show in the video the navy method has me at 11%. My handheld bioelectric impedance put me at 10%.

    • Ruben Rios

      The obliques are very visible, hardest to achieve in my opinion

      • Fit and 50

        This is as lean as I would ever want to get. Crazy to think I’d have to lose another 2% if I wanted to compete.

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